Let's Talk About Health: Recent Episodes
Dr. Shandra Basil
When it comes to health, things can get complicated quickly. Let’s Talk About Health is hosted by Dr. Shandra Basil, an Osteopathic Family Physician. She’ll talk about the challenges of raising a healthy family and provide tips, advice, and encouragement.
The lungs are a vital organ that you can't live without. We need them not only to breath in oxygen, but also to get rid of carbon dioxide and other waste. There are things that you can start doing to keep your lungs healthy, such as exercise and weight loss. There are also things you should stop doing in order to prevent damage to you lungs, like smoking.
Are you interested in quitting smoking, helping someone quit smoking, or talking to you teen about smoking and vaping? Check out the American Lung Association for some great resources! https://www.lung.org/quit-smoking
Pursed lip breathing exercises - https://youtu.be/7kpJ0QlRss4
Belly breathing exercises - https://youtu.be/wai-GIYGMeo
The American Cancer Society recommends annual lung cancer screening with a low-dose CT scan (LDCT) for certain people at higher risk for lung cancer who meet the following conditions:
- Are aged 55 to 74 years and in fairly good health, and
- Currently smoke or have quit within the past 15 years, and
- Have at least a 30-pack-year smoking history, and
- Receive smoking cessation counseling if they are current smokers, and
- Have been involved in informed/shared decision making about the benefits, limitations, and harms of screening with LDCT scans, and
- Have access to a high-volume, high quality lung cancer screening and treatment center.
These are some of the references used for this podcast...
https://www.lung.org/lung-health-diseases
https://www.lung.ca/lung-health/lung-info/how-your-lungs-work#:~:text=Your%20lungs%20bring%20fresh%20oxygen,suck%20air%20into%20your%20lungs.
https://pulmonaryhypertensionnews.com/2017/12/20/8-fun-facts-lungs/
The Heart is a vital organ that you can't live without. It is responsible for pumping blood and nutrients to all the other organs and tissues in the body. It's important to take care of the heart, because it's not easily replaceable and you often don't know there is a problem with the heart until it's already too late.
7 Ideal Health Metrics from the AHA that help keep the heart heathy:
- Not smoking!
- Being physically active. (30 min 3-5x per week)
- Having a normal blood pressure. (<120/80)
- Having a normal blood sugar level. (<99 fasting, and <140 after eating)
- Having a normal total cholesterol level. (<200)
- Being a normal healthy weight. (BMI 18.5 - 24.9)
- Eating a healthy diet. (Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.)
Major Symptoms of a Heart Attack:
- Chest pain or discomfort in the center or left side of the chest that lasts for more than a few minutes or that goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.
- Feeling weak, light-headed, or faint. You may also break out into a cold sweat.
- Pain or discomfort in the jaw, neck, or back.
- Pain or discomfort in one or both arms or shoulders.
- Shortness of breath.
- Unexplained tiredness
- Nausea or Vomiting
If you or someone you know is experiencing the above symptoms, call 911 or go to the nearest Emergency department.
Many of the facts found in this podcast came from the follow websites:
https://www.cdc.gov/heartdisease/facts.htm
https://www.cdc.gov/heartdisease/heart_attack.htm
https://www.heart.org/
Identity is defined as the condition or character of who a person is; the qualities, beliefs, etc., that distinguish or identify a person or thing.
Who am I? What is my identity? What’s my purpose? Some spend their entire life trying to discover the answers to these questions. It’s an important topic and has a huge impact on our mental health.
Mirror (Experience) --> Reflection (Meaning) --> Clothing you put on (Identity)
Experience ≠ Reality. Just because you feel or believe something to be true, doesn't mean it is true.
Validation ≠ Agreement. Validating an experience does not mean you agree or that it was ok.
The discussion on Identity with Dr. Andy Yarborough and Chad Fisher referenced in the episode can be found her --> https://youtu.be/jNBgXXP5tF4
Mental Health America has some great resources and education for depression. Check out their website here: https://www.mhanational.org/depression-support-and-advocacy
The Anxiety and Depression Association also have some great resources for mental health for adults and children. Check out their website here: https://www.mhanational.org/depression-support-and-advocacy
On Our Sleeves is a Movement focused on Children's Mental Health and their resources can be found on their website here: https://www.onoursleeves.org/
If you need help now, contact any of the numbers below to get help:
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
- Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (4357)
- National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264)
- Teen Line: 1-310-855-HOPE (4673) or 1-800-TLC-TEEN (1-800-852-8336). The service can also be reached by texting “TEEN” to 839863.
Anxiety disorders must have anxiety and or fear out of proportion to the situation that hinders their ability to function normally. These disorders share features of excessive fear and anxiety and are related to changes in behavior. Fear is defined as the emotional response to a real or perceived threat. Anxiety is the anticipation of a future threat.
Anxiety disorders are the most common mental health disorders in the US, affecting 40 million adults age 18 and older. There are effective treatments available that help people lead normal productive lives. If you think you may have anxiety disorder, contact you doctor or one of the helplines below to get connect with the proper resources.
If you want to hear more about Sarah's story, you can find it here: https://nopanic.org.uk/sarahs-anxiety-story/
If you like the relaxation technique discussed in the show, you can find the complete article with instructions here: https://nopanic.org.uk/relaxation-technique/
Here is another resource from NoPanic.org that focuses on aborting a panic attack: https://nopanic.org.uk/wp-content/uploads/2020/06/PDF-End-a-panic-attack-in-3-minutes.pdf
If you need help now, contact any of the numbers below to get help:
- Panic Disorder Information Hotline: 1-800-64-PANIC (72642)
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
- Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (4357)
- National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264)
- Teen Line: 1-310-855-HOPE (4673) or 1-800-TLC-TEEN (1-800-852-8336). The service can also be reached by texting “TEEN” to 839863.
YOU ARE ENOUGH! You are a GOOD Mom! The version of you that you see is not the version your kids see! Being a Mom is possibly the hardest role you will ever play. Give yourself grace and ask for help when you need it. You are not alone!
If you think you might be struggling with Postpartum Depression get help and talk to your Doctor. Postpartum Support International has some great resource that can be found at https://www.postpartum.net/
NATIONAL CRISIS TEXT LINE:
- Text HOME to 741741 from anywhere in the USA, anytime, about any type of crisis.
National Suicide Prevention Hotline and Website
- 1-800-273-8255
- www.suicidepreventionlifeline.orgCall for yourself or someone you care about; free and confidential; network of more than 140 crisis centers nationwide; available 24/7
Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (4357)
National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264)
Teen Line: 1-310-855-HOPE (4673) or 1-800-TLC-TEEN (1-800-852-8336). The service can also be reached by texting “TEEN” to 839863.
Some resources used for this podcast:
https://www.nimh.nih.gov/health/statistics/major-depression.shtml
https://www.cdc.gov/reproductivehealth/depression/index.htm#Postpartum
https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder.shtml
https://adaa.org/find-help-for/women/postpartum-disorders?gclid=Cj0KCQjw3s_4BRDPARIsAJsyoLNj_hIQCwJhJdOAepGEZKfUMzvWOj9O-x7GUICQE7s6dfPmT3MOt6IaAgg1EALw_wcB
https://acaai.org/allergies/types/food-allergies/types-food-allergy/peanut-allergy
Humans Are Emotional Beings Part 1: Back to School with A Lot to Learn
Children, although not the most likely to be infected with COVID-19, have been affected by it the most. These kids are in critical stages of development and their worlds have changed dramatically in the past 6 months. They need our help managing and processing their emotions, especially during this time. Today, Lyndsie Pfeifer joins the show to talk about her family's experience and how they’ve helped their 8 year old daughter to overcome her anxiety.
The book Lyndsie mentions: “Wilma Jean - The Worry Machine”
https://www.amazon.com/dp/1937870014/ref=cm_sw_r_sms_api_i_5zCpFb3C0AF8X
Nationwide Children’s Hospital has launched a movement called On Our Sleeves that is focused on transforming children’s mental health. They have a lot of awesome resources on their website, some of which I discussed in the show. See below for links.
9 Ways to Reduce School Stress + other back to school tips
https://onoursleeves.org/find-help/tools-for-you/back-to-school-guide
Great Blog about: Preparing Kids for an Unconventional School year
https://www.nationwidechildrens.org/family-resources-education/700childrens/2020/08/preparing-kids-for-an-unconventional-school-year
If you would like to connect with me, you can email DrBasilDO@gmail.com or find me on FB under Shandra Basil or @DrShandraBasil. Be sure to subscribe to our podcast, like us on FB, and enter to win our monthly giveaway!
Dr. Shandra Basil, an Osteopathic Family Physician, introduces her podcast "Let's Talk About Health" in this podcast trailer. She, alongside special guests, will be discussing topics that will help others in all seasons of life: sickness, health and in the chaos. For more information, visit BasilFamilyMedicine.com